CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Clean + Jerk (Hip/Knee/Floor/Jerk) Start light and build up to a peak set for the day)
*Focus on smooth steady pull, sitting back in the heels and sweeping the bar into the hip on pull from knee and floor.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Deadlifts (155/105)
10 Toes to Bar
10 Box Jumps (24/20)
RX+ 185/135
Buy-Out
5 Rounds Not For Time:
15-20 GHD Sit-ups
50ft HS Walk or HS Hold/20 Shoulder Taps